IronPax Repeato

Conditions: 22deg, warm breeze 
80’s on the 8’s
QIC: Iverson
Pax: Bloomer, Dig, HoneyBear, Gekko, Probert, DPUG, (trigga and Ping in COT on DL). 

Warm up:
SSH 2O IC for all 
Side straddle shoulders 
Squatting Arm circles 
Squat kicks 
Mtn Climbers 

IronPax! (With coupon for 8 min, after 24 reps, run 25 yds to fence and back, then continue)
1) Thrusters 
2) Curls 
3) KB swings 
4) man makers 

Either used a standard block or ruck. Pax choice. 

Partner up: Farmers carry and CDD X2

Freddy Mercury x30 IC
Protractor x1 min

– Ingraining advantageous tendencies in other men. 

-Bad Habits are easy to slip into, but hard to break. Positive Habits are hard to develop, but easy to slip out of. If it were otherwise, people would simply replace their bad Habits with good ones without the help of anyone else. …..the HIM must also take measures to ensure that his own Guardrails are not crumbling while he is trying to help others build theirs. 

Big weekend next weekend;
Dec 14- 2nd F on 2nd F = rock climbing 
Dec 15- Beatdown then help a community member move places in kzoo 0900
Dec 16- One Well Brewing 1330 for gift exchange with M & 2.0s. 

Well done!!

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Petros back to back Q!

Date: 10/1/18 Monday Evening at 7PM
Q: Petros
PAX: Petros, Ryder, Stardust, T. Probert, PeeWee, Sunshine

Date: 10/2/18 Tuesday Morning at 5:15AM 
Q: Petros 
PAX: Petros, Ryder, Stardust, Iverson, Ping 

MONDAY NIGHT – X 2, 5 Gallon bucket Ruck

The Thang:

With Rucks on our backs and no warm up needed, we jumped right in by teaming up with a 40 lbs bucket of salt. Teams of three took a turn bear hugging buckets and running across field. When PAX reached light pole they completed 5 bucket Squats then bear crawled back to other two PAX who were AYG on Mountain climbers. Rinse and repeat, this time other two PAX AYG on Merkins

Mosey to Playground

One PAX grabbed both 40 lbs buckets and Farmers Carried them well over 200 yards while remaining PAX complete a static circuit of Pull up holds, Planks, Dips, Squats. Also Threw in some flutter kicks for fun.

Once all PAX complete their 200 yard Farmer Carry. PAX took off on a Ruck while taking turns Farmer Carrying the buckets! 

Tuesday Morning – AHHHH another set!!!

Warm Up:
Mosey down hill to parking lot.
Cherry Pickers – IC x 20
Four Corner – High Knees and Butt Kickers
SSH – IC x 25
Four Corners Kindergarten Fitness Test – Forward Shuffle and High Knee Skips

The Thang:

20 reps squat jacks
20 reps each leg speed skater
10 reps Mary Catherine Burpee
10 Rep High knee Jump Burpee
Run up hill to water tower and back (Approx 300 yards) 

We completed 4 rounds, by the 4th round the PAX was begging Petors to Modify the workout! Modification was x20 squat jacks, x20 speed skater, X10 mary Catherins lungs, x10 Merkins, x10 High Knee Jumps.

Mosey back to water tower and completed a around of 4 count low plank alternating punches.

PAX was smoked to say the least.

both Workouts Finished with CoT

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Blocko Motor City Shuffle

Date: 9/30/18
Q: Ryder
PAX: Ryder, Petros, Iverson, TickTock, Bloomer, DPug, T. Probert, Diddy Kong, and FNG Rx.

Warm Up:

  • SSH – 4 count IC x 20
  • Merkin Mountain – 1 Merkin x 4 count Mountain Climber – IC x 10
  • Bat Wings – All 4 count IC x 20; forward arm circle, backward arm circle, seal claps, OH claps
  • Indian Run around park

The Thang:

Blocko Motor City Shuffle (BMCS) – With Cinder Block In Hand

  • 1 – Lunge with OH Press
  • 2 – Lunge with OH Press
  • 3 – First Part of Blockee 
  • 4 – Merkins x 5 
  • 5 – Plank Jacks x 5
  • 6 – second Part of Blockee (thruster)
  • 7 – squat
  • 8 – block thruster throw
  • 9 – Frog Hop to Block
  • All this = 1 Rep!

After 3 Reps of BMCS 
Bolt 45’s with cinder block
After 3 reps of BMCS
Colt 45’s with cinder block

Repeat until we reach Pear tree hill

Partner Up for B.O.M.B.S on pear tree hill. 
Pax 1 does exercise while Pax 2 runs up Pear tree Hill. Swap out and continue the exercise until each amount of reps are complete. alternating between hill sprints and Bernie Sanders each time up.

  •  50- Burpees
  • 100- Overhead Press with block
  • 150- Merkins
  • 200- Big Boy Sit-ups
  • 250- Squats.

Mosey Half way back to flag.
Bears & Blocks 
Bear Crawl until block is between feet, reach back and pull block past your head, alternate arms.

Finished up with a quick around of Captain Thor
1:4 Ratio-  1 Big Boy Sit Up 4 American Hammer 

CoT – For the next week, each morning pray by asking God, what is Your purpose for me TODAY.

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Lake Effect – 1 Year Anniversary Workout


Launch Aug 19, 2017 3 pax (Iverson Q, TickTock, Buzz)

LakeEffect already named: 3 Post LakeEffect named: 44 
Total: 47 PAX

Now KZoo 4 AO’s (3 GR) 
Total workouts:118
VQ: 11

Weight Lost: Over 120 lbs! Muscle Gained: Over 40lbs!

Co-QIC: Bald Eagle & Iverson

Pax: Boiler, Starchild, Ping, Petros, Kimball, Stardust, Mad Cow, Hasselhoff, Basic Bro, Dungeon Master, Forrest, Stalin, Trigga, Ryder, Iverson, Bald Eagle.

Welcome!!!! Quite a ride so far this year, developing Men into Leaders and then Leaders leading leaders day in and day out, challenging and encouraging the right way.


To reject passivity and live intentionally, In a place of weakness that is where grace shine through. We often are not good enough, but that is the beauty of brotherhood…To stand together and do life together, away from isolation.

#Disclaimer, 5 Core Principles, #lets go

Warm up:

SSH IC x20
Squatty arm circles x30
Mtn climbers IC x30


MOSEY to lap circle: Partner UP! 
Patty cake Merkins 
Wheel barrels 50 yds x2 
Partner Carry 200yds

Bald Eagal:
Mosey to swings (partner up) 
Groups of 4 – 1 pax completes 20 swerkins, the 3 other pax complete 2-3 pull ups at a time (supporting the pax in front) if needed and rotate through. Next pax up for swerkins while pull-ups continue.

Iverson To field:
MOTOR CITY SHUFFLE = lunge, lunge, burpee, 5 merkins, 5 plank jacks, frog hop forward. X 10
Partner jump overs x 10 each

Bald Eagle:
DORA’s Little Sister: 50 Carolina Dry Docks -100 Bobby Hurleys -150 LBC’s

Mosey to COT
Merkins IC x10

Bald Eagle Wrap up  and Prayer

Bonus Time!!!     Half Hour of Ultimate Frisbee GR vs Kzoo. 
GR came out on top this time 5-4!!!

COFFETERIA was on point after the workout with everyone chipping to hava full spread of fruit, beagles, Donuts, beacon, apple cider, and of course BEER!!!

Why We still want to be around for F3 12 months later:

Its been a great year guys! I’m a horrible writer and I’m at a loss for words for how humbled and joyful for the brotherhood that is forming here in Kalamazoo and Grand Rapids. The deeper relationships in progress throughout west Michigan among men, is the reason I wanted to bring F3 with me here from NC.  To be honest, keeping this silly thing called F3 going hasn’t been easy for anyone. But, frankly nothing worth having in life comes easy and is maintained without constant work.  We started out with 3 guys at the neighborhood park for a Saturday morning workout.  I knew 2 others were HC’s but was entirely hopeful for just 1 more from the neighborhood (that about 60 flyers went into paper boxes the week before).  NO ONE else came besides us 3, and 3 deer… and at this moment, I knew it was going to take tons of work.  To ask men to challenge themselves, when they “already have commitments,” is a great challenge itself. Dark Helmet Facetimed us before the workout and gave the 2 FNGs (then named TickTock and Buzz) the disclaimer that I’m an idiot and by NO means a professional.  That was amazing! TIckTock Splashed merlot TWICE, Buzz was nauseated, I think because they had never experience uphill Bear Crawls.  It was a solid workout indeed, but even though I have this sickness of enjoying pushing men to the brink physically, the fellowship is the glue and that is what I had to push for the most.  So why is F3 kalamazoo still here? Because of guys taking a chance, then coming back a second time, becoming vulnerable to each other about marriage, kids, work, things that we need help with, and overcoming weakness to do so (but wait men are weak?!), stepping out to VQ when it wasn’t perfect, building trust, constantly EHing others for the possibility of gaining deeper friendship that help men be healthier, live stronger, live longer, and love better. So, Fitness, Fellowship and Faith….3 words that represent so much across the nation, building men in ways that they never imagined and I personally can’t wait to see the end of chapter 2.  Cheers! -Iverson

Bald Eagle: T-Claps to Iverson for bringing F3 to the Mitten! When I first worked out with the Kalamazoo crew in March during a 34-degree raining Saturday I knew they had the real deal going. Five pax from Kalamazoo showed on Cinco de Mayo for the Grand Rapids launch – we would not be where we are without them and are proud to call them brothers. In F3 lingo we’ve taken a hybrid launch approach as a LEAP of a Mustard Seed, but we’ll always identify ourselves as part of the Lake Effect (we get the snow to prove it) as we grow F3 Grand Rapids. We were honored to be a part of celebrating F3 Lake Effect’s 1 year and look forward to continuing to grow our brotherhood together! – Bald Eagle

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9/11 Remembrance


QIC: Iverson

Pax: Bloomer, DPug, Ping, Dig, Petros, Stardust, trigga, Iverson. 

Our Brothers in Myrtle Beach did all the hard work gathering 9/11 History…

We put some of their thoughts to use here in Kalamazoo and we pushed it hard to remember the fallen. No warmup (besides jog to the circle) as there was no warmup for the first responders that day:


  • 45 IC Mtn Climbers 
  • 15 Merkins
  • 15 Diamond Merkins
  • 15 Werkins
  • 45 IC SSH
  • 90 lunges 
  • 15 Hello Dolly
  • 15 BB Sit ups
  • 15 Crab Cakes
  • 15 LBCs
  • 45 Dips x2
  • 45 Curls x2
  • JOG 1/4 mile 45 Jump Squats OYO
  • JOG 1/4 mile 45 Jump Squats OYO
  • 45 IC Mtn Climbers 
  • 45 IC American Hammers 
  • 45 IC Mtn Climbers 
  • 11 MERKINS to wrap it up. 

Somehow an extra set of jump squats got thrown in… so we did 911 reps plus 45 = 956. That’s ok, it’s good for us, as we have a purpose in this Earth and will be stronger for it. 

Peace! Iverson

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Jump Circuit


QIC – Iverson

PAX Flounder, Ryder, Iverson, Petros, Stardust

Startex: 0515 Extended mosey out into Spring Valley. Circle up. 25 Merkins IC, 20 plank jacks IC


  • 1) tuck jumps x10
  • 2) single leg hops x10 each leg 
  • 3) jumping lunges x20
  • 4) frog jumps x10
    • Mosey to next circle about 1/2 mile
    • Mosey to next circle about 1/2 mile
      • Plus swerkins x10 on playground 
  • Delightful jog to next path of karaoke both sides and a quad stretch/pull to chest in the middle. 
  • Proceed back to startex for Mary,
    • 25 flutter kicks IC

COT: a close knit group today, prayers for each other, reviewed basis of F3 QSource and it’s 4 quadrants and the importance of each moving forward. 

  • 1) GET RIGHT

Peace! Iverson

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The Stinks… Hair Burners

June 19, 2018
QIC- Ping
Pax: Ryder, Ping, Dig, Stardust

Hello Pax!
Disclaimer: Brandon IS A professional 🙂

1)Warm up:
Mtn climbers IC
Merkins IC
Patty cake Merkins OYO

Walking leg pull (glute stretch) IC with block overhead

Hair Burners – Concrete blocks on ground, push the distance approximately 50 yards at end then complete10 OH claps IC.

Rinse and Repeat x 10. Halfway through jog around park with stops for American hammers IC and pull ups

More legs to finish us off – squats IC

Friend competition to see who could hair burn the farthest or back to parking lot.

Freddy Mercury
Seal sit-ups as a group, linked arms

That’s all for this beat down.



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Ultimate Frisbee???

June 16, 2018
QIC- Iverson
Pax: ryder, Bloomer, Ping, Simba, dig, stardust, cheesesteak, Who’dat, Petros, HoneyBear, Iverson

-all 20 IC

Partner up with your 2.0 or another pax that will challenge the stomach juices outta ya.

Animal Baseball (bear crawl, crab walk, Lunges, frog hop)

THEN Go to back drop, assume wall sit, wait until pax get there… IC punches while assuming and holding the squat.


ULTIMATE FRISBEE!! 5 on 6… no worries for the 5 man team 😉
your team drops? 1 burpee penalty
Your team is scored on? 10 reps of the other teams choice.

Was a great all around fun cardio game, which we will play randomly in the evening and throughout the winter I can imagine. Trudging through the snow in boots, laying out for a frisbee will be an epic game.

10 min to go…another Father’s Day favorite for kickball. Same teams, all time blind pitcher to be fair (Bloomer makes fun of it himself so it’s ok). Pitcher gives the batters box 10 reps of an exercise to do, then throws,outfield has to do 2 burpees before fielding the ball and runner bear crawls the bases.
In a game of World Series type athletics, team 2 won 2-1 in Walk off fashion!!

COT: we all went around saying exactly why we came this am and without surprise 100% came for the nice workout and fellowship associated to be stronger men. Accountability is being gained slowly and each trust forming for us Midwestern hard-working men. Love it guys and keep it up!

All for now—Iverson.

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Improvise Adapt Overcome

Date: 6/14/2018

QIC:  Bloomer

PAX:  Bloomer, DPug, Stardust

Portage Central’s McCamley Field is officially under construction so beginning next Thursday KNIGHT will shift to Portage Central Elementary School’s parking lot.  The construction necessitated gonna no from Plan A Workout to Plan B, and then eventually Plan C!  Where there’s a will there’s a way!  #ImproviseAdaptOvercome

  • Warm Up: Rucks On
  • 3 Rounds in cadence
  • 5 Merkins
  • 10 4 ct. Flutter kicks
  • 15 Squats

The Thang:

  • Ruck up
  • From STARTEX to Centre St. ruck on back
  • SWestnedge to Shaver Rd. flip ruck upside down
  • Corner of Shaver Rd. to RR Tracks in front of lumber yard use only one strap of ruck
  • RR Tracks to Melody St.  ruck on front
  • Length of Melody ruck must be carried by top handle only
  • Melody back to STARTEX “High boat” drills w/ruck
  • ENDEX with 1:00 ruck OH Hold


Great fellowship this morning, while on the move. Note AO parking change for next week. Shout out to Stardust, his first post since turning the big 4-0



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Memphis Bringing the Pain to Kzoo

Date: 5/12/2018

QIC: Moana, Guest Q from Memphis

Location: Spring Valley Park

Pax: Iverson, Ryder, Bloomer, D-Pug, Stardust, Simba, and FNG Petros


Memphis Bringing the Pain to Kzoo


Warm up:

  • Side straddle Hops
  • Daisy Pickers
  • Big Arm Circles
  • windmills


The Thang:

7 x 7 x 7  –  7 exercises with 7 reps each for 7 rounds.

  • Merkins
  • Slow Squats
  • Big boy sit ups
  • Lunges
  • Man makers
  • American Hammers
  • Burpees
  • With a Mosey round the parking lot between each round.


Round 6&7 were combined to increase the beatdown.



  • Little baby flutter crunches
  • Pickle pounders
  • Ankle touches


Thank you Moana for leading with a southern style beatdown. Glad to have you post with us here in Kalamazoo!





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